Egg Free Keto Bread for Sandwiches and Wraps
Dairy free, egg free, gluten free, grain free, lactose free, nut free, peanut free, soy free, keto, low carb, paleo, vegan, vegetarian.
Prep time: about 15 min (5 prep + 10 rest)
Cook time: about 20-25 min
Total time: 35-40 min
Servings: 4 slices or 2 wraps
I discovered this bread on a Sunday, while looking for an egg-free low carb pizza recipe. I am trying to cut on eggs and, although the cauliflower pizza I normally prepare is delicious, it contains two. I ended up on sweetashoney and I tried their recipe using tigernut and sunflower flours instead of almond flour, and swapping the baking powder with cream of tartar and baking soda. The result? A bread perfect for sandwiches and wraps, super easy to prepare, low carb and egg-free 🎉!
If you want even lower carbs, you can follow the original recipe, which only calls for almond and coconut flours. Unfortunately, I have to avoid almonds as they cause me inflammation.
Now that I discovered this recipe I will try it as a base for bruschetta, pizza or crackers. The list of ideas is LONG and I will keep you posted.
Picnic season, here I come.
Ingredients
Lukewarm water, 120 g (1/2 cup)
Apple cider vinegar, 2 g (1/2 tsp)
Coconut flour, 22 g (3 tbsp)
Tigernut flour or ground flaxseeds, 14 g (2 tbsp)
Sunflower seed flour, 40 g (¼ cup)
Salt, 1/8 tsp
Cream of tartar, 1.75 g (1/2 tsp)
Baking soda, 1.2 g (1/4 tsp)
Psyllium Husk Powder, 14 g (1.5 tbsp)
Optional: Garlic powder, 1/8 tsp
Tools you might be missing:
Oven thermometer, unless you know your over is precise
Instructions
1. Preheat the oven at 400 F. Warm up the water in the microwave for 30 seconds.
2. Add all the dry ingredients to a bowl and mix them with your hands, breaking up any clumps with your fingertips.
3. Combine water and vinegar, and add them to the dry ingredients. Mix quickly with a wooden spoon until all the liquid has been absorbed and the consistency resembles Play-Doh.
4. Form a ball and let it rest for 10 minutes. If the dough turns slightly green, it is due to the sunflower flour and it is normal.
5. After 10 minutes place the dough in between two pieces of parchment paper and get a rolling pin.
For sandwich bread: create a rectangle 6.5 in x 9 in. This yields 4 rectangular pieces of bread of my favorite thickness. It might take you a few trials before reaching your favorite thickness.
For a wrap: split the dough into 2 balls and form two thin circles each one with a diameter of 8.5 in.
6. Place in the oven.
For sandwich bread: Bake for 20-25 min. A shorter baking yields a more moist and softer bread. The more you bake it and the more it will dry out.
For a wrap: bake for 10 minutes. You want a bread soft enough to be able to wrap it.
It might take you a few rounds to get to your favorite consistency, based on your oven.
7. Let it cool.
Storing and reheating
You can store this bread in an airtight container in the fridge for 4-5 days.
Sandwich bread: you can heat it up either in the oven, in a toaster, or in a nonstick fry pan on the stove. Alternatively, you can freeze it. You can then defrost it and heat it up as described above.
Wraps bread: You can heat it up in a nonstick fry pan on the stove. Be careful not to toast it, otherwise it will break when you try to wrap it.
Notes
You can change the thickness and the shape of the dough, depending on how you are planning to use it. It might take you a few rounds to get to your favorite consistency, based on your oven.
I tried replacing the 40 g of sunflower flour with half sunflower flour and half lupin flour and it works great.
Nutritional Information
Nutrition facts are provided as a courtesy, sourced from the USDA Food Database via myFitnessPal. This information is meant as a guideline only and should not be construed as a guarantee. The values below assume the use of Tigernut flour.
Serving size: 2 slices or 1 wrap | Calories: 208 | Total fat: 11.4 | Total carbohydrates: 17.5 g | Total fiber: 9.9 g | Total sugars: 2.9 g| Protein: 7.7 g | Net Carbohydrates: 7.7 g